Secrets of the Scale: Learn What Causes Fluctuations and How to Use This Information to Reach Your Goals

In This Webinar

• Reasons to weigh yourself
• Best practices for weighing yourself
• Changes in body fat versus daily fluctuations
• Scale response plan

Reasons to Weigh Yourself

• Increase chances of achieving weight loss goals: Lark members who weigh at least 2 times weekly are more likely to achieve weight loss goals!
• Increase accountability: A reminder of your healthy lifestyle to guide you in better choices throughout each day
• Monitor body weight: A proxy for changes in body fat 

We use the scale to represent a change in body composition. 

Goals in weight loss: 

• Lose body fat
• Minimize loss of muscle or bone mass
• Lower risk for type 2 diabetes with 5-10% weight loss

Best Practices for Weighing Yourself

Do you want more accurate weigh-ins? Use these “best practice” tips!

Best Practices for Accurate Weigh-ins

Lark and Weigh-in Support

Your cellular Lark scale automatically syncs with your Lark coach - no wifi needed!

Lark shows your progress and milestones

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Lark can help you remember to weigh!

• Go to Lark Settings for reminders to do your weigh-in!
• Toggle ON reminders to weigh in
• Set day and time for reminders

Lark Customer Support is here to help! https://support.lark.com/hc/en-us

Weight Change: Is It from a Change in Body Fat?

A pound of fat equals about 3,500 calories. An additional 3,500 calories over your regular needs can lead to a gain of 1 pound of fat. 

• 4 bagels and a jar of peanut butter
• 12 tacos and 12 cans of soda
• 8 slices of cheesecake

You’re not likely to eat 3,500 extra calories without knowing!

Burning off an additional 3,500 compared to what you consume can lead to loss of 1 pound of fat. That’s like running 35 miles!

You’re not likely to run 35 extra miles without knowing!

Immediate Fluctuations: Food and Beverage Consumption

When you eat a meal, you’re putting food and beverages in your stomach. Your body weight on the scale goes up! For example, consider this breakfast. 

• 2 eggs
• A sliced tomato
• A bowl of oatmeal
• An apple
• A mug of coffee

It weighs about 3 lbs! If you weigh yourself after eating that breakfast, the scale will show about 3 lb more than it did if you weighed yourself before eating that breakfast. The change of 3 lb is not due to a gain of body fat! It’s due to the breakfast being in your stomach. 

Dehydration (Lack of Water) Can Lead to Fluctuations from Water Weight

To estimate water lost through sweat during a workout:

• Weigh yourself before the workout.
• Weigh yourself after the workout. 
• The difference between those two values is close to the amount of water you lost during the workout!

If you experience dehydration, your body weight can go down quickly. Then, your body holds onto water to try to stay in balance. Your body weight might go up once you’re hydrated again!

…Your body holds onto extra water to keep sodium to 350-700mg per lb…

Excess Sodium Consumption Can Lead to Fluctuations from Water Weight

When you consume excess sodium, some of the extra sodium is excreted quickly. But some of the extra sodium can stay in your body. For every extra 350-700 mg of sodium in your body, your body needs an extra pound of water. And that extra water shows up on the scale!

Here are some examples of how much water retention sodium might cause.

Extra Carbohydrate or Calorie Consumption Can Lead to Fluctuations from Water Weight

Most extra “energy” (“calories”) is stored as body fat, but your body also stores some carbohydrates in the form of glycogen. Liver and muscles can store glycogen (carbohydrates). Muscles may use glycogen during exercise, and liver can break down glycogen and release it as sugar into the bloodstream when you haven’t eaten in a while. 

Your body can store about 400-500 extra grams of carbohydrates - or about 1 pound. Each 1 gram of glycogen can hold 3-4 grams of water! Extra calorie or carbohydrate consumption can increase water retention (and weight)

Have you ever had a “last cheat meal” before starting a “diet?” The meal may maximize glycogen (big water weight gain). The next few days can deplete glycogen (big water weight loss). 

“Carb loading” before a marathon or other endurance event: elite athletes can “gain” 10 lb in a few days - but most of that weight comes from water. It’s not body fat!

More Reasons for Fluctuations from Water Weight!

Water weight can change for many reasons! Here are some common ones. 

• Stress and stress hormones - cortisol can increase water retention in your body. 
• Sleep deprivation can lead to weight bump due to water retention. 
• Alcohol consumption can lead to dehydration, which leads your body to retain water in response. 
• An illness/infection can lead to dehydration and a lower weight, or stress and higher weight from water retention. 
• Many women notice weight fluctuations related to their menstrual cycles.
• Some medications affect water in your body. 

Your Scale Response Action Plan

How can you best respond when the scale gives you information? Consider why the scale may be up or down. 

• Weigh-in conditions: Did you eat before you weighed in? Did you go to the bathroom? What were you wearing?
• Yesterday’s consumption: Did you eat more or less salt, calories, or carbohydrates than usual? Have you been hydrating properly? Are you ill?
• The past week: Have you been managing stress and sleeping well? Are you on any new medications? 
• The past 2-4 weeks: Has a higher weight become a trend? If your “high” values are higher, and your “low” values are higher, you may be seeing an increase in body fat, not just water weight. 

Think about your possible actions, when your weight is changing, as a safety net. These tips can help. 

• Eat well
• Manage stress
• Sleep more
• Drink water
• Get moving

Remember to contact your provider if you have concerns about your health or weight. 

Webinar Key Takeaways

Daily fluctuations don’t represent major body fat changes.

Use your scale for motivation and information - it’s there for you!

The “usual” healthy lifestyle choices usually work - remember your safety net!